Essmitty's Log

[sisi]

impressive numbers on the dips!! you are ready for weighted dips.

[essmitty]

Workout "B"

5 min treadmill
5 min stretch

Squat
40lbs 1x5 (warmup)
60lbs 5x5
Feeling better all the time!

OPress
40lbs 1x5 (warmup)
45lbs 5x5
This felt great, too. I can't wait to put some weight on that will stress me... patience, I know.

Deadlift
75lbs 1x5
Felt okay. This exercise still doesn't feel quite right to me. I probably just have to get used to it.

Pull-ups
9/5/3
Same numbers as last time. Maybe Friday I'll break it.

Overall, it was a good workout for me. My wife is getting discouraged because she still can't do 5x5 with only her own bodyweight without my assistance. She wasn't sore today, though, which means her body is adapting. I told her don't be discouraged. Give it a month and if she still hasn't progressed any, then she can pout. But as this is only the 4th time she's done squats, she just needs to be patient. Any thoughts?

[mjh]

Keep encouraging her in the way you're doing. Keep track of how many reps she manages each time, so you can say "you did two more reps today than you did last time". Make the first bodyweight 5x5 her goal, and celebrate when she reaches it- that will as much an admirable achievement as any bodyweight multiple the big fellas reach. For variety and slightly different work, maybe she could try:

[MysCat]

As mjh said, keep encouraging her. Squats are NOT easy by any means, not even bodyweight squats. I give her props for even doing them! Here's a website she might be interested in:

http://www.stumptuous.com/cms/

It's geared specifically towards women and especially women just starting to do this stuff. There's a whole section on squatting that she may find inspiring. It's what got me to start squatting in the first place. Before doing stronglifts.

Good progress for you, essmitty. Especially your pullups!

[essmitty]

Thanks for the responses. I'm keeping her positive and we talked about celebrating that milestone. She's looking forward to a nice sushi dinner on her first set of 5x5. I think just that thought helped her. Thanks for the tip, mjh.

Myscat, I'll check out that website and share it with her. I'll let you know how she responds. Thanks again!

-eric

[danmarmu]

Essmitty,

I found the deadlift was awkward as well. It might be the low starting position. In reality, the correct starting position on the floor is created by the 45lb plates. They are the proper height. If you need, you can stack a few 45 lb plates on the floor and set your barbell on that. That may help. I personally set the spotter bars in the power rack to their lowest level (which is the same as 45lb plate on the barbell) and start my lifts from there.

Good work and keep it up. At least you got your wife to start. Mine doesn't even have the drive to go to them gym on a consistent basis. Just keep encouraging her and a little white lie doesn't hurt now and then

[essmitty]

Warm-up
5 min jumping jacks and running in place
5 min stretching

Squat
40lbs 1x5 warmup
65lbs 5x5
Felt great! I got a hold of Starting Strength and read the part on squats. There were a couple of GREAT tips that really helped both me and my wife on our form. I highly recommend looking it over.

Bench Press
40lbs 1x5 warmup
60lbs 5x5
Still feels very light. I'm going to continue increasing weight by 10lb increments until I can at least feel some resistance. Am I being impatient?

BB Row
40lbs 1x5 warmup
70lbs 5x5
Felt okay. Nothing significant to report.

Dips
BW 17/9/8
The gym doesn't have a rucksack, so I couldn't add weight. I'll have to buy my own, I guess.

Overall, the workout felt good. Squats were great today. I can't wait until the bench press starts getting tougher. My wife is getting tougher, too. She did 2 sets of 5 without my assistance this time. She's getting stronger, and the better form helped her, too.

I started the anabolic diet yesterday. I'm using fitday.com to record my meals. It's going to take a while to get used to it. I had 3 eggs and 6 slices of bacon this morning for breakfast... the grease in the bacon kinda stays with you for a while. I think I'm going to have a hard time eating enough calories, too. I may have to resort to guzzling some olive oil or something. . My energy was average at the gym today. Reading the book, it says to give it at least 2 weeks for your body to adjust. I'll stick with it at least that long and we'll see. Any comments from others who've tried it?

[essmitty]

Essmitty,

I found the deadlift was awkward as well. It might be the low starting position. In reality, the correct starting position on the floor is created by the 45lb plates. They are the proper height. If you need, you can stack a few 45 lb plates on the floor and set your barbell on that. That may help. I personally set the spotter bars in the power rack to their lowest level (which is the same as 45lb plate on the barbell) and start my lifts from there.

Good work and keep it up. At least you got your wife to start. Mine doesn't even have the drive to go to them gym on a consistent basis. Just keep encouraging her and a little white lie doesn't hurt now and then

Dan, you may be right about the low starting position on the deadlift. Maybe I'll set the weights on some plates next time and see if it helps.

I'm really proud of my wife. I know that not being able to do 5x5 with just her bodyweight has got to be a blow to her ego, but she keeps on truckin. I think that she's excited with the prospect of being able to strengthen her knees and also speed her metabolism by building muscle mass, so I think that keeps her going. Maybe your wife will see the changes in you and it might motivate her? Who knows!

[mjh]

Every now and again, get your wife to stand up straight and just flex her quads and knee muscles. She'll see huge improvements very quickly, not for aesthetics so much as a visual reminder of how the muscles are growing. Also, my kneecaps used to be very mobile (two dislocations each), but these days they are rock solid.

[essmitty]

Every now and again, get your wife to stand up straight and just flex her quads and knee muscles. She'll see huge improvements very quickly, not for aesthetics so much as a visual reminder of how the muscles are growing. Also, my kneecaps used to be very mobile (two dislocations each), but these days they are rock solid.

Thanks for the suggestion. I had her do it. She's excited about what she calls her "baby muscles". I've shared with her your experiences, too. She's very hopeful about her knees. Actually, I went to see the chiropractor yesterday and told him about you, too. He was very impressed and started asking about proper form on the squats. He's curious to watch my wife's progress on her knees.

[essmitty]

Warm up

5 min. jumping jacks, jogging in place

Squat
40lbs 1x5
60lbs 1x5
70lbs 5x5
Felt great. The weight is started to get heavy now and a little taxing. I still was able to do 5x5 with no problem, but I definitely felt it this time. Focusing on driving your hips out from the bottom really makes a huge difference. Can't wait to reach 100lbs!

OPress
40lbs 1x5
50lbs 5x5
Felt strong. Still rather light.

Deadlift
80lbs 1x5
I set the bar up on 3 plates to get it to shin level. Felt okay. This exercise still doesn't feel right to me. I think I just need to do it more.

Chin-ups
BW 11/5/4
I'm up 2/0/1 from last workout, so I'm pretty happy with the progress. I really get a good bicep pump from this exercise!

I was really happy with the workout today. Before going to the gym, my energy was really low. I almost didn't want to go. I started the anabolic diet on Tuesday and I'm blaming my low energy level on it. However, when I finally got to the gym and started working out, I felt really strong. After the workout, I was pumped, but tired. Glad I went, of course. I can't wait until the 12 day startup on AD is over with. I haven't felt any symptoms until now... just kind of low energy today. How long does it last, anyone know?

[mackanno]

Good progress both of you! I like the idea of going 10lbs until it gets heavy. As for the Deads, check some vids on the blog, they will give you a great deal of help

[danmarmu]

Essmitty,

Why don't you post a video of your deadlift so people can comment on your form. I have already done it and got some good feedback.
You will want to do it while still early so that you can make sure to correct mistakes. If you are having lots of problems.

Keep it up!

[MysCat]

Really good progress essmitty. For me, as well, it took awhile to get the hang of deadlifts. It felt awkward to me. I watched and rewatched Mehdi's blog and video on deadlifts and I practiced a lot, even on rest days, with a broomstick, just to get the feel of where my hips should be and to practice keeping my back straight. It'll come with time and then you'll love them.

Have you read these articles on the anabolic diet? Maybe will help you with how to deal with the low energy.
http://stronglifts.com/how-to-mix-the-anabolic-diet-with-your-training/
http://stronglifts.com/first-week-experiences-on-the-anabolic-diet/

[essmitty]

Warmup
Treadmill 5 min
Stretch 5 min

Squat
40lbs 1x5
60lbs 1x5
75lbs 5x5

Bench Press
40lbs 1x5
70lbs 5x5

Barbell Row
40lbs 1x5
75lbs 5x5

Dips
25lbs 9/7/7

Allergies have been bugging me for a while now. Before the gym, I was low on energy. I feel like I'm getting a sinus infection due to allergies. Ugh! However, while at the gym, I totally forgot I wasn't feeling well and my workout felt really good. Getting stronger for sure. I asked someone at the gym if there was a rucksack I could use. The gym has one, so I put a 25lb plate on for my dips. Great pump from those!

That's all fine and good, but the REAL news is that my wife did her first 5x5 set of unassisted bodyweight squats She is so excited to make that milestone, she had tears in her eyes when she said to me "You owe me sushi!" I'm really excited and happy for her! Now looking back, she's amazed at how quickly she was able to work up to it. Less than 3 weeks ago she couldn't do 1 set of 5, now exactly 7 workouts into the routine, she can do all 5x5 and will start with 5lb on Wednesday! This is really great!